23.08.18

INTENDED STIMULUS

12:00-18:00.

Burpees in :45-1:30, double-unders in :30-1:15, crossovers in :30-1:15

Bodyweight workout as a break from the two high-intensity pieces before and after it and an opportunity to work skills under fatigue.

RX

3 rounds for time:
15 burpees-to-target (6 in)
50 double-unders
15 burpees-to-target
50 crossovers
– Athletes may only use one jump rope.

LEVEL 2

3 rounds for time:
15 burpees-to-target (6 in)
25 double-unders
15 burpees-to-target
25 crossovers
– Athletes may only use one jump rope.

LEVEL 1

3 rounds for time:
10 burpees
75 single-unders
10 burpees
75 speed steps

SKILL WORK

Pre-workout:
Every 2:00 for 5 sets:
1-5 strict chest-to-bar pull-ups
– On the 5th set, perform as many unbroken reps as possible.

STRETCHING

1 set:
1:00 scorpion stretch/arm
15 slow calf stretch + raises/leg

WHITE BOARD BRIEF

Target Time | 12:00-18:00.

Today, we’ve got a bodyweight workout that acts as a break from the two high-intensity days before and after. It’s also an opportunity to work skills under fatigue.

This workout should be done in less than 18:00, with the burpees complete in :45-1:30, double-unders in :30-1:15, and crossovers in :30-1:15 each round. Be sure to scale accordingly.

Note that even those of you who are typically proficient with the rope will likely trip up more than usual because of the shoulder and lung fatigue from this one.

We’ll take time to dial in double-under and crossover technique and get some of you some firsts and/or some improved technique prior to the workout.

Before we dive in, we’ll also spend time working on strict chest-to-bar pull-ups.

Have fun and challenge yourself today.